Strength :
Front Box Squat: 9 x 3 @63%, every 60s.
*Use a 13-15″ Box, normal squat stance, sit back on box + explode up.
Metcon :
“Karen”
For time:
150 Wallballs (20, 14) (10′, 9′)
Rx+:(Shoot for UB as long as possible).
L2: (14, 10)
L1: (10, 8) (100 Wallballs)
11:00 Cap
*Run two heats and have athletes judge each other like an Open WOD.